| Exercise |
Sets |
Reps |
| Squats |
3 |
15-20 |
| Description: The basic squat.
Be sure to warm up for about 10-15 minutes and to stretch your full body before beginning this protram.
Take a shoulder width stance, or slight wider and squat down to just above 90 degrees. You don't want
to come down too low which can cause strain or injury to the knee. |
| Barbell bench press |
3 |
15-20 |
| Description: Either on a machine or
free weights, perform 3 sets of flat barbell bench presses. Bring the bar down to your chest, but do not
let it rest, and do not bounce it up either. Nice, slow, controlled range of motion. |
| Wide-grip machine pulldowns |
3 |
15-20 |
| Description: In this exercise, be sure
to bring the bar down to your front, to touch your upper chest at the bottom. Bring your shoulder blades together,
or try to at the bottom which allows for the best muscle contraction for best form. |
| Seated machine shoulder press |
3 |
15-20 |
| Description: Keep your back flat on the pad
during the exercise. Bring the weight up quicker then when you lower it, almost 1 second up and 2 seconds down. |
| Barbell biceps curls |
3 |
10-12 each arm |
| Description: Either standing or seated position,
do 3 sets of 10-12 repetitions on each arm. Try to keep your elbow stationary at your side and do not swing the weight
up. Once again, nice and slow controlled range of motion and contract the biceps muscle at the top of the movement. |
| Cable triceps pushdowns |
3 |
15-20 |
| Description: Again, keep your elbows in by your sides
when performing this exercise. Get a full squeeze at the bottom to really get the burn and total effect of this exercise. |
| Seated side-laterals |
3 |
15-20 |
| Description: In a seated position for great focus
on the side shoulder muscles, with your palms facing in always, bring the dumbbells out to your sides until your arms
are parallel with the floor. Hold, then lower back down slowly.. repeat. |
| Wrist rolls |
3 |
15-20 |
| Description: This is an excellent movement to
focus on the forearm muscles. I prefer to do this one seated with my knees together infront of me. Grasp a barbell
with your palsm facing up and your forearms resting on your things. Letting the barbell hang over your knees, curl the
weight up, squeeze, then roll down to extend. You'll really feel the burn, go get it! |
| Crunches |
5 |
15-20 |
| Description: Finish off with some crunches.
Once again, keep proper form key. Start lying on the floor with knees bent and feet flat on the floor. Curl up
without using your hands, place them across your chest for optimal effect. Try to really contract your abdominals
at the top, exhale fully, then roll back down to starting position. |
fitFLEX Workouts - Complete Golf Improvement Workout Routine
Weight Loss
